Understanding Sciatica (and Lower Back pain) - What can you do about it?

Have you been suffering from lower back pain? Has your doctor told you that you may have sciatica? First of all let us understand what is Sciatica….

Sciatica – The Basics

According to the American Council of Exercise “Sciatica results from irritation of the sciatic nerve. The sciatic nerve is the longest nerve in your body, running from your pelvis area to the back of your thighs, where it divides into two branches that course down to your feet. When the sciatic nerve gets compressed, you may feel back pain as well as pain or tingling in your legs or all the way down to your toes.”

While Sciatica can be very painful, long term nerve damage is very rare.

So, what can you do to help yourself….

Firstly, I would recommend seeking advice and a full evaluation from your doctor, he/she might give you some prescription pain medication to help relieve the pain.

Here are a few other tips of things you can do:

• Apply heat/ hot water bottle (or you could try Ice as some people respond better to the cold) on the area of pain

• Take some aspirin (I would say Ibuprofen but at the moment with the Coronavirus situation and people being asymptomatic I am not sure that is such a good idea right now)

• Consult with a physiotherapist

• Stretch (will share some videos shortly and see the exercises below)

• Keep moving and exercise – this will help decrease the pain. Attend an exercise class or work with a personal trainer. A good exercise program should work on improving your posture, strengthening your back, increasing flexibility, help with weight loss and fall prevention. (Online training is better than doing nothing too)

Exercises and Stretches for Sciatica

Bird Dog – A trusted exercise which is super beneficial for those suffering with sciatica and as a bonus multifunctional as it engages the whole body (including strengthening the core). Here is how to do it:

Step 1 - From an all 4’s position, make sure your hands/arms are stacked under your shoulders and knees/thighs under hips. Engage the core by pulling in your pelvic floor as this will assist you in positioning your spine into a neutral position.

Step 2 - Slightly raise the right knee up in the air, from this position take the right leg straight behind you and make sure your hips are facing towards the floor.

Step 3 – Raise your left arm and straighten it forward. Your goal is to keep both shoulders parallel to the floor, try not to wobble!!! Your head and neck should be long, eyes towards the floor.

Step 4 – Repeat with the opposite arm and leg

The Plank – Trying to work on our stomach muscles whilst suffering from Sciatica can be challenging but the Plank (if done correctly) can work the stomach nicely and at the same time strengthen the whole body and in turn reduce back pain.

How to do an effective plank:

• On your elbows - the wrists/arms should be stacked under the shoulders.

• Push your body up into the plank position – long neck but chin towards the chest (like you are holding an egg between the chin and chest)

• Brace your abdominals—contract them like expecting a punch in the stomach, squeeze your bum cheeks and thigh muscles simultaneously (remember to breathe).

• Hold a plank at least 20 to 30 seconds. (Better to do less with proper form)

• Rest for approximately one minute and repeat three to five more times.

• If this is too hard for you then modify by dropping to the knees and when this becomes too easy progress by coming up on to your hands (high plank).

Remember….

• Try to keep the body in alignment and don’t let the hips, head or shoulders drop towards the floor

• Don’t lock your hands together

• Keep breathing – don’t hold your breath

• Plank for a shorter time with better form and alignment

Stretches

Hamstring Stretch

You can do this exercise with a strap or use a wall.

Lie flat on your back and raise one leg in the air. You have the option here of using a resistance band, strap or wall. Try to keep your back flat on the floor and not to let your bottom raise up from the floor. Focus on your breathing...on your exhale pull the leg towards you. Hold this position fro 2- to 30 seconds, relax the leg and then repeat 2 - 4 times.

Side lying stretch - (you could even do this one lying in bed!!!)

Lie on your back with your feet on the floor and knees toward the ceiling, with the arms extended out to the sides of the body, palms facing up. Cross the right leg over the left leg and slowly lower both legs to the left, holding this position for 30 seconds. Keeping the legs crossed, slowly move the legs to the center and then lower the legs to the left. Again, hold this position for 30 seconds.

Pyramid Pose – stretches the hamstrings beautifully!

• Stand with the feet hip-width distance apart and step your left foot back about 3-4 feet behind you, aligning the heel of the right foot with the heel of the left foot, allowing the left foot to turn out at a 45-degree angle.

• Place your hands on your hips and square your hipbones with the front edge of the mat, bringing the left hip slightly forward and drawing the right hip slightly back.

• With the core engaged to maintain length in the spine, begin to hinge at the hips and fold forward, allowing the torso to melt over the right thigh.

• Keep the thighs engaged throughout this pose as you release the crown of the head toward the mat and allow the arms to release toward the floor.

• Breathe deeply as you hold this pose for 30 seconds before repeating on the opposite side.

Fire Log Pose – This pose stretches the outer hips—specifically the piriformis—which can help to relieve sciatic nerve pain.

• Sit comfortably on the edge of a folded blanket or towel cross in a simple cross-legged position.

• Place your left ankle on top of your right knee, allowing the shins to stack on top of one another, and release the left knee toward the right foot.

• Breathe deeply as you hold this pose for 30 seconds before repeating on the opposite side.

The length of time that people suffer from sciatica can vary from a few weeks to a few months and sometimes even years however exercise can relieve the discomfort and potentially prevent pain in the future.

The content in this blog is from a collection of articles from the American Council of Exericse website. Many of my clients suffer from Sciatica and I hope that this information helps them to relieve some of their pain, stop them from getting sciatica again in the future and strengthen the important muscles in our body which keep us healthy, strong and prevent injury.